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We’re making our way to the middle of February, and it looks like we’re both still sticking to our resolutions of healthier eating. Or at least continued attempts to eat healthy. Many of us know that the only way to stick to it is to break away from bland, poached chicken breasts and soggy, depressing salads. If you’re going to have a salad, at least make it interesting. A nice way to do is that is to leave out the lettuce, but keep everything else. Quinoa and couscous are great alternatives, but so is another guy that you don’t see too much. He could use a bit more positive marketing, so here is a free PSA for bulgar wheat. Because we all know that sometimes it just takes one new ingredient to energize our healthy eating.
Traditionally found in many Middle Eastern, Turkish and Kurdish dishes, bulgar is a beautifully nutty, hearty whole grain. The bags of bulgar are available in a variety of sizes, ranging from fine to coarse–each one with its own appropriate use. The grain itself is super low in fat of course and super high in fiber and protein. It also makes an interesting breakfast porridge if you’re looking for a new way to spruce up your morning eats. Here, you’ll see it makes the base of a traditional Turkish tabbouleh called kisir. It’s normally a little spicier than the version below because it contains red pepper paste, not tomato paste. Well, red pepper paste was not around, so there’s a bit of red pepper flakes in this recipe to kick up the heat. If you find red pepper paste at your local ethnic market, you’ll be right on track. You can easily adapt this salad by adding in your favorite vegetables and herbs or playing with the levels of sour flavor. The pomegranate molasses and lemon work very well together, so don’t hesitate to experiment! At least you’ll feel great after eating this type of salad and passing on another bowl of soggy greens.
Have you found any new healthy foods that have surprised you this year?
Kisir (Turkish Tabbouleh) – Serves 6 to 8
2 cups fine bulgar wheat
2 cups boiling water
3 ounces tomato paste
3/4 teaspoon red pepper flakes
2 Persian cucumbers, deseeded and diced
1/2 bunch green onions, chopped
1/4 cup fresh parsley, finely chopped
1/2 large red onion, finely diced
2 tablespoons pomegranate molasses (add more to taste, if desired)
Juice of 1 lemon
3/4 tablespoon kosher salt
1. Pour the bulgar wheat into a large bowl. In a separate cup, whisk together the boiling water, tomato paste and red pepper flakes, then pour over the bulgar wheat. Let this sit until all of the moisture has absorbed, then fluff with a fork.
2. Add the remaining ingredients and toss well to combine.
Click HERE for the printable recipe.
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I have never had bulgar before but along with all these flavors, I can’t see it not tasting bad. Will have to give it a try pronto.
When my husband and I “discovered” the Turkish restaurant that has been down the street from us for the past 8 years, kisir was instantly one of his favorite dishes. Prior to trying it, I have never been fond of bulgar, but somehow the flavor combination worked some magic. We order this quite often when we’re eating at our new favorite restaurant.
Such bulgar language in this post, shame shame! j/k
I’ve eaten a lot of grains in my life but bulgur is one I’ve yet to try! I think this warrants a visit to Whole Foods. I have kind of a minor obsession with pomegranate molasses at the moment so I know I’d love this!
I’ve actually used bulgar wheat to make a vegetarian chili – this looks delicious!
I need to explore new horizons. Bulgur wheat. I’ve never seen/use/ate/tasted/chewed on it before. (nice site design!)
Your bulgar wheat salad looks great! I should have had them more often.
I love EVERYTHING about this dish- from the pomegranate molasses to the crunchy cucumbers and the gorgeous tabbouleh. I am so making this this week! Cheers- thanks for the lovely recipe!
doh bulgar wheat not tabbouleh! as I was typing this i was imagining where the bulgar wheat was in my grocer’s aisle.
[...] This post was mentioned on Twitter by Chrystal & Amir, Sommer Jonesin'. Sommer Jonesin' said: I bet it is as delicious as it's beautiful! http://www.duodishes.com/recipe/vegetarian/still-going-strong/ (via @TheDuoDishes ) [...]
This is a beautiful salad. It proves eating healthy is not boring, but it’s colorful and flavorful.
good for you for sticking to your resolution! i’ve been totally digging bulgar wheat lately too — thanks for the salad inspiration!
Congrats on sticking to your resolutions. I’m a huge fan of bulgar wheat. It’s so easy to make and wonderfully filling.
so, so proud of you guys… don’t know how you’re managing, but clearly it’s working! Will you ever go back?!?!
We are a food blogging couple based in the Middle East and it is great to see a friendly couple of colour blogging on such diverse cuisines and especially talking about healthy food. Keep it up!
I’m happy to eat this kind of salad everyday =) green is not my thing.
Bulgar is one of my favorite grains. I love your use of pomegranate molasses, that stuff is incredible! I recently made a bulgar pilaf with roasted carrots, and portabello mushrooms sauteed in a balsamic reduction. I’ve got to make your dish sometime this week!
you should put the cous cous you made on here. I tore that up!
I just heard about kisir a couple weeks ago, from a friend who lived in Turkey. I’ve been wanting to try it every since he mentioned it! Thanks for the recipe–it looks great.